Milk vs. Coconut Oil
Nutrition comparison of Milk and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and coconut oil:
- Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and milk has 94% less calories than coconut oil - milk has 50 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut oil per calorie. Milk has a macronutrient ratio of 26:38:36 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Coconut Oil | |
|---|---|---|
| Protein | 26% | ~ |
| Carbohydrates | 38% | ~ |
| Fat | 36% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and coconut oil are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than milk - milk has 5.1g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Milk has more protein than coconut oil - milk has 3.3g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and milk has 98% less saturated fat than coconut oil - milk has 1.3g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both milk and coconut oil are low in trans fat - milk has 0.09g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
cholesterol
Both milk and coconut oil are low in cholesterol - milk has 8mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin C
Milk and coconut oil contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than coconut oil - milk has 55ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than coconut oil - milk has 49iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Milk and coconut oil contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Milk and coconut oil contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Milk | Coconut Oil | |
|---|---|---|
| Thiamin | 0.039 MG | ~ |
| Riboflavin | 0.185 MG | ~ |
| Niacin | 0.092 MG | ~ |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 119 times more calcium than coconut oil - milk has 120mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Milk and coconut oil contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Milk has more potassium than coconut oil - milk has 140mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, coconut oil has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.019 G |
| Total | 0.008 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than milk per 100 grams.
| Milk | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.004 G | 0.076 G |
| linoleic acid | 0.062 G | 1.683 G |
| Total | 0.066 G | 1.759 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Milk or Coconut Oil .
Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Coconut Oil (Oil, coconut) .
Milk g
()
|
Daily Values (%) |
Coconut Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does milk or coconut oil contain more calories in 100 grams?Coconut oil is high in calories and milk has 90% less calories than coconut oil - milk has 50 calories in 100g and coconut oil has 892 calories.
Does milk or coconut oil have more carbohydrates?
By weight, both milk and coconut oil are low in carbohydrates - milk has 4.8g of carbs for 100g and coconut oil has no carbs..
Does milk or coconut oil contain more calcium?
Milk is a rich source of calcium and it has 119 times more calcium than coconut oil - milk has 120mg of calcium in 100 grams and coconut oil has 1mg of calcium.